Blog
Essential Fuelling Strategies For RideLondon
(or other 100 + milers)
Author Njinga Cycling
Posted On May 17, 2024
Plan Your Nutrition Strategy
Having coached 1000s of riders of all abilities over the years, we know that nothing can ruin a long bike ride or event like failing to fuel properly.
Fuelling correctly is a key pillar of our TRAIN | FUEL | MIND training philosophy and while it may seem simple, proper preparation and practice are key to optimising your nutrition and maximising your performance on any ride.
We highly recommend devising a fuelling strategy for RideLondon or any other 100 miler and it should be done well in advance so there are no last minute panics the night before the event.
5 Pre Event Must-Do Tips
- Decide on your pre-ride meals for the night before and the morning of the ride well ahead of time and make sure you get all the necessary ingredients in time.
- Check the RideLondon site or online race forums to learn who the nutrition sponsor is and try their products out if you plan to stock up at the feed stations.
- Plan your feed station strategy accordingly and determine where and how often you'll stop for fuelling. Keep in mind the number of riders and potential waiting times at each feed station. It may be wise to skip overcrowded stations and opt for less congested ones.
- We highly recommend you try everything you are likely to eat on the day of your 100 miles ahead of time as you never know how your body might react to certain foods or drinks when it's put under stress. Test different products and flavours to ensure they agree with your digestion.
- Be mindful of the weather and if it's looking particularly hot it's crucial you have enough water (and electrolyte) so DON'T miss feed stations and then suffer with no water for 20 km. This will only slow you down.
THE WEEK BEFORE
Getting your nutrition right starts way before you even get on the bike, and will depend on what time and how long you expect to be riding for.
The foundation of a successful century ride starts with proper nutrition in the few days leading up to the event when you should be focusing on consuming a balanced diet rich in carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables.
Healthy carbs are especially important as they serve as the primary fuel source for maintaining your endurance. Make sure you incorporate into your meals, especially during the last 48 hours prior to the ride. This will ensure you start the ride stocked up with a good source of glycogen.
THE NIGHT BEFORE
- Carbs: Brown rice/ quinoa/ whole-wheat pasta
- Protein: Grilled chicken breast / eggs / baked salmon
- Veggies: Stir fried veggies / roasted sweet potato (go for a range of vegetable colours to get a high levels of vitamins, minerals and antioxidants.)
Rich foods with heavy sauces like curries, overly cheesy options or harder to digest foods which are deep fried, high in fat or highly processed.
Generally, try and stay away from shellfish to avoid any last minute potential tummy upsets, especially when eating out.
THE BIG DAY - Breakfast
We recommend you eat a good carbohydrate rich meal 2-3 hours before your ride as you need as much time as possible before the event starts to allow for digestion. We know its not always easy in the early mornings as you may not feel like eating.
How much and what you eat will depend on how much time you have before starting the ride. The less time you have, the smaller your meal should be and the lower the protein content to help absorption. Either way, get up and eat FIRST. Then get everything else ready to give you as much time as possible to digest.
What this looks like:
- Porridge with banana, chia seeds and honey
- Egg fried white rice and veggies
- Quinoa with berries, banana, cinnamon and yoghurt
- Greek yogurt with granola and berries
- Overnight oats
- It’s also really important to start the ride hydrated, so start sipping on water as soon as you get up and aim to drink 350- 500ml before you start riding.
If you are really struggling to eat so early, or don't have much time, go for a smoothie with berries, banana and coconut water.
Avoid:
Heavy or greasy foods that could cause digestive discomfort during your ride.
You can read more on our recommended pre-ride food and get some cracking recipes in our Njinga Cycling Academy.
WAITING IN THE PEN - don't forget a final carbohydrate "top up" 30 minutes before departure, as your blood sugars will be starting to drop. Go for something small and easy to digest, 1-2 small dates, a banana or half an energy bar. Avoid gels as this will spike you too much too early.
WHAT AND HOW MUCH TO DRINK ON A 100 MILE RIDE
Just like with food, you need to be drinking little and often throughout your entire ride.
Aim for a minimum of 500-700ml of water with electrolytes every few hours. That's about one standard-sized cycling water bottle every 90 minutes.
This will vary slightly if the temperature increases but shouldn’t drop below that. Electrolyte imbalances can lead to cramping and fatigue so ensure you are replenishing essential minerals like sodium and potassium throughout the ride.
What to have in your water bottles:
- Water with electrolytes. We use Elete, 100% natural option with no artificial ingredients. (Academy members get a discount)
- Diluted Grape or Apple juice (with added electrolytes)
- Coconut Water
Always carry a little more than you think you will need. It's better to have extra fuel than run out mid-ride.
Include a variety of options to cater to your changing needs and preferences throughout the ride. We always suggest saving the sweet products until the end and start with savoury.
Finally prepare your snacks as much as possible by cutting up bars and opening wrappers.
THE BIG DAY - On The Ride
Your body's glycogen stores deplete quickly during intense exercise so start consuming a small amount of easily absorbed carbohydrates (CHO) during each hour of the ride, including the first one, to increase energy delivery to your muscles and extend your endurance.
Refuelling during the ride helps maintain blood glucose levels within an optimal range and supply additional fuel to your muscles and thus helps stave off fatigue.
You need roughly 40-60g of carbohydrates per hour. Read the label of your snack and understand how many carbs it has so you know how much roughly to eat.
Eat little and often, start usually within the first 20 minutes of your 100 miles.
What this looks like. We recommend as natural as possible:
- Bananas
- Dried dates or figs ( optional to roll in a little Himalayan sea salt)
- Mini boiled potatoes with sea salt (amazing but not always the easiest to carry)
- Homemade flapjacks
- Salted rice cakes with honey or natural jam and/or banana
- Homemade rice balls (savoury or sweet)
- Home made energy balls (You can find a recipe for our perfect Njinga Chocolate Chia Bars in our comprehensive nutrition guide at the bottom of the page)
Short on time? Our recommended shop-bought options are:
- Natural energy bars from Velo Forte, Tribe, Nakd.
- Flapjacks from OTE Sports
- Gels from Raw Velo or Veloforte chews. We recommend trying to use these only towards the last 30 km of the ride, when energy is lowest and you need a quick boost.
Always listen to your body. Adjust your fuelling based on your individual needs and ride intensity. If you feel sluggish, increase your intake and pay attention to hunger cues. Don't wait until you're bonking (hitting the wall) to refuel.
High fibre foods and those high in fat and protein.
Always carry a little more than you think you will need. It's better to have extra fuel than run out mid-ride.
Include a variety of options to cater to your changing needs and preferences throughout the ride. We always suggest saving the sweet products until the end and start with savoury.
Finally prepare your snacks as much as possible by cutting up bars and opening wrappers.
THE BIG DAY - Post Ride within 30 minutes
Aim for a 3:1 ratio of carbs to protein (around 20 grams of protein) to help jumpstart your muscle recovery. The carbs will help to refuel your glycogen, while the protein will assist in repairing the damaged fibres in your muscles. Try save the celebratory alcohol for a little later.
What this looks like:
- Sports recovery drink (check labels for carb and protein content)
- Fruit smoothie made with banana, yogurt, protein powder
- Rice cakes with nut butter and bananas
Within 2 Hours:
Aim to eat a fully balanced meal with a focus on wholefoods.
What this looks like:
- Grilled chicken or fish with brown rice and roasted vegetables
- Quinoa salad with roasted vegetables and salmon
- Vegetable frittata with toast
Hydration continues to be super important post ride so continue with regular sips of water and electrolyte.
Key Take Aways
STEP 1
PLAN YOUR STRATEGY
Do this in advance with plenty of time to test before the ride.
STEP 2
PRE RIDE FUELLING
STEP 3
on bike
TOP UP
Maintain carbohydrate and hydration intake every 30-60 min.
STEP 4
POST RIDE RECOVERY
Focus on carbohydrate and protein to restore and rebuild muscles.
By incorporating these specific recommendations of pre-, during, and post-ride nutrition into your ride, you'll be better equipped to fuel your body effectively for optimal performance and recovery on the day.
Good luck!
NEXT STEPS
1. Looking for more comprehensive nutrition support and delicious healthy recipes? Download our Free, expert guide at the bottom of the page and join 1000s of riders who have benefited from the Njinga approach to optimal fuelling.
2. Need more help with your cycle training? Book a Free Coach Call and find out how we can transform your training.
SIGN UP TO OUR NEWSLETTER
and access our FREE Nutrition Guide.
This comprehensive guide will answer all your questions about PRE, DURING and POST ride nutrition, providing practical tips, recipes and advice you can implement on your next ride.
